Chakrasana (Wheel Pose)

Q: What is the Chakrasana procedure?

The Chakrasana or wheel pose, is a back-bending yoga posture. Chakra means wheel in Sanskrit. Here is the Chakrasana procedure: Inhale deeply and firmly press your palms against the floor.Firmly press your shoulders and elbows against the floor.Both feet should be firmly placed on the yoga mat.Lift your hips high as you inhale.
Q: Can beginners do Chakrasana poses?

You can do Chakrasana right away if you’ve been practicing yoga for a while. However, if you are a beginner, do not start with Chakrasana as your first backbend. You can begin with Setu Bandhasana, also known as the bridge posture, or Camel Pose. These poses serve as entry postures for beginners who wish to execute Chakrasana.
Q: What is Ardha Chakrasana?

Ardha Chakrasana, also known as half wheel pose, is an intermediate asana that prepares the body and mind for more advanced backbends and heart-opening postures. The name comes from Sanskrit–Ardha means "half" and Chakra means "wheel."
Q: Does Chakrasana reduce belly fat?

According to a research published in the Journal of Physical Therapy Science, performing the wheel pose for three months is all it takes to enhance your metabolism. Apart from that, Chakrasana will tone, burn fat, and strengthen your abdomen, back, legs, arms, and shoulders.But don’t forget that Chakrasana alone cannot reduce belly fat. Consider focusing on your eating habits and making sure you are also performing cardio yoga poses like, Surya Namaskar, regularly.
Q: What is the benefit of Kati Chakrasana?

Kati Chakrasana is a basic standing pose with a twist in the spine. The name is derived from Sanskrit words such as Kati, "waist," Chakra, "wheel" and Asana, which means "posture."Kati Chakrasana offers the Vata site a good stretch, making it flexible and strong, allowing Vayu to circulate freely. Also, your spine's flexibility improves as this asana strengthens your waist, lower back, neck, shoulders, arms, and glutes.
Asana
Chakrasana (Wheel Pose)
Written by
Will Allen
Co-Founder MyYogaTeacher
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Chakrasana (Wheel Pose)Overview & Etymology How to do Chakrasana (Wheel Pose)Chakrasana (Wheel Pose) Variations to Consider FAQs Chakrasana (Wheel Pose) Workshops Chakrasana (Wheel Pose) Articles
Written by
Will Allen
Co-Founder MyYogaTeacher
What is Chakrasana (Wheel Pose)

Chakrasana, also known as Full-Wheel Pose or Upward Bow Pose (Urdhva Dhanurasana), is a back-bending pose that tones the thighs, belly, and arms while engaging the entire body. This unique position and movement relaxes the body’s energy, and increases your level of consciousness.
It requires a lot of strength in the arms, lower back, neck, shoulders, chest, legs, and feet to get into this posture. So, we’ve designed this detailed guide to help you start your Wheel Pose practice.
Overview
Chakrasana is derived from the Sanskrit terms Chakra, meaning "Wheel," and Asana, meaning "Posture" or "Seat.”
Urdhva Dhanurasana is also derived from the Sanskrit words Urdhva, which means Upwards, and Dhanura, which means bow (for shooting arrows). This pose is mentioned in the 19th century Sritattvanidhi (Karnataka language book showing divine figures in South India) as Paryaksana or Couch Pose.
Sanskrit Name: चक्रासन Pronunciation: CHAAH-kraa-SUN-ah
Pose Type: Backbend, Chest Opener Also known as: Wheel Pose or Upwards Facing Bow
Strengthens: Back, Diaphragm, Arms, Spine, Glutes, and Abdomen
Stretches: Abdomen, Chest, Throat, Neck, and Entire Back
Health Benefits of Chakrasana
Improves mental health.
Improves respiratory health.
Improves flexibility in the spine.
Enhances overall organ functions.
Stretches and strengthens the whole body.
Reduces low back pain and strengthens the back.
It can heal cervical spondylitis, spondylitis, digestive disorders, and mental conditions.
When to Avoid Performing Chakrasana?
Avoid if you have high blood pressure.
Avoid if you have serious heart problems.
Avoid if you are experiencing pressure around your eyes.
Avoid if you’ve had a recent back, neck, or spine injury/surgery.
Avoid if you lack physical flexibility or mental awareness to perform the Wheel Pose.
How to do Chakrasana (Wheel Pose)

The body is curled in this stance to resemble a wheel. This pose falls within the advanced category of yoga poses, such as advanced back and chest opener yoga poses.
It’s crucial to flex during warm-up in order to activate the entire body, and stretch post-practice to relax the whole body. The following are ways to execute the wheel pose safely.
Part 1 - Preparatory Poses for Chakrasana

A deep opening of the body through the below-listed warm-up asanas is a must to perform Chakrasana safely. Also, understanding the nature of the body and the stretch of Chakrasana practice is necessary for sequencing the preparation flow of yoga poses before Chakrasana.
1. Surya Namaskar (Sun Salutation) - Surya Namaskar’s energy flow promotes a good opening of the entire body’s muscles. The 12-step flow, combined with adequate breathing, ensures that tightness throughout the body is quickly released.
If you’re doing yoga in the morning, opening up stiff nerves and limbs around the whole body is necessary. Perform this flow a total of 12 times while maintaining appropriate posture and breathing.
2. Paryankasana (Couch Pose) - After Suryanamaskar, sit in Vajrasana (Thunderbolt Pose) for a few deep breaths and relax your breathing. When you’re ready, place both elbows on the floor behind you, dropping your back backward.
With a long inhale, lower your neck and shoulders to the floor, then exhale completely to rest the top of your head on the floor.
Place both elbows close to your head and raise your upper and middle back off the floor for a deeper lower backstretch. This stretch helps loosen tightness in the shoulders and mid-back, making it a good warm-up for Chakrasana.
3. Setu Bandha Sarvangasana (Bridge Pose) - This pose also works the entire back. Stay supine and bring your feet close to your back, knees bent in this position. First, spread your arms out to the sides of your body, and as you lift the glutes, clasp both your palms below the mid-back.
Be sure to raise your lower and upper back high up with a deep inhalation, keeping your thighs parallel to the floor. Hold the bridge pose for as long as you feel comfortable and strong.
Part 2: Step-by-Step Instructions to Perform Chakrasana

When you’re ready for the ultimate advanced backbend, try wheel pose by following the steps below:
Step 1- Lie on your back with your knees bent, your feet flat on the mat, and your arms relaxed at your sides.
Step 2- Bring your feet as close to your buttocks as possible, but make sure that both feet are slightly apart from each other and not touching.
Step 3- Bend your elbows and place your hands under your shoulders, pointing your fingers in the direction of your feet. Make sure you have also aligned your wrists with your ears.
Step 4- Press down through your hands and feet, lift your hips off the mat, and keep your head flat on the mat. (Reposition your hands with a wide stance if required.)
Step 5- Press down through your legs and arms, lifting your head off the mat. Lift your chest up and back, straightening your arms and legs as much as possible, but try not to lock your joints.
Step 6- Align your feet with your palms. Keep your core tight and hold the position here with small but continuous breaths.
Inhalation: Inhale deeply as you lift your butt, arms, and shoulder off the mat.
Exhalation: When you up in the wheel pose, exhale slowly and breath in twice the inhale. This will help you hold the pose longer.
Performance Duration for Beginners: Hold the wheel pose for 20-60 seconds.
Performance Duration for Advanced: Hold the wheel pose for 1 to 3 minutes.
Part 3: Things to Keep in Mind

It’s crucial to avoid these common mistakes to avoid injury and maintain proper technique during the upwards-bow pose practice:
Practice with a teacher: It’s challenging to see yourself and know whether your body’s balance and alignment are correct. A yoga teacher will help guide you through, and help you avoid unnecessary injuries.
Never overstretch: Chakrasana is a backbend pose, and many people feel relaxed around the lower back after this stretch. However, it’s not advised to overstretch in this pose for long durations, because overstretching can force unnecessary strain on the joints and ligaments, causing unnecessary pain in the joints.
Part 4: Relaxing Poses After Chakrasana

The spine is stretched to its fullest length in Chakrasana. So, here are some of the soothing relaxing positions that can be done immediately after wheel pose practice.
1. Supta Baddha Konasana (Reclining Bound Angle Pose): After releasing the wheel pose, place your feet into Namaste formation and keep both arms stretched on the sides.
Work on breathing steadily while keeping your entire back near the floor, and relax the spine by feeling it stretch and contract with each breath.
This type of breathing and body awareness causes the spine to relax more quickly and gives the muscles around the spine the power they need for this pose.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Image Credits: yogaclicks.com
2. Ardha Halasana (Half Plow Pose): The blood flow to the thighs and calf is critical right after Chakrasana is released; so it’s good to practice half plow pose immediately after Wheel Pose.
Raise both legs to 90 degrees with one deep exhalation and hold for a few breaths. Make sure your legs aren’t overextended any further than they need to be, and that your spine is comfortable while in this position.
Image Credits: 101yogastudio.com
3. Apanasana (Knees to Chest Pose): While practicing any heart-opening stance like Wheel or Bow Pose, the natural impulse is to fold the body entirely forward. But moving back and forth between the two extremes might produce physical strain. Knees-to-chest is a suitable counterpose because it softly stretches and neutralizes the whole spine.
Chakrasana Modifications and Props
Performing modifications can relieve some of the excess tension while also allowing you to build strength in the core. Try one of these modified wheel poses if you have tight shoulders or lower back pain.
Here are a few tips on how to modify your wheel pose:
The wall assisting arms and shoulders. Stand close to the wall and inhale deeply, bend the upper body backwards as much as possible. After reaching your limit, keep the chest and arms close to the wall and hold the pose here.
This introductory upper-body stretch with wall assistance should help you gradually build confidence.
Image Credits: doyou.com
Use a gym ball. A gym ball can also be used to achieve an accurate posture. However, the gym ball must be placed on a hard surface rather than a slippery floor–to avoid the ball from moving.
Image Credits: new.yogapractice.com
Start with the half-wheel pose. Before attempting Purna Chakrasana, begin with Ardha Chakrasana (Half Wheel Pose).
Here, you can arch backward with your arms stretched overhead or placed on the low back, pushing your chest towards the sky and dropping your head backwards.
Start with this practice and move on to Purna Chakrasana once you’ve gained trust in your spine’s movement.
Ask for help. A yoga teacher can help you bring your arms behind your shoulders, and support your arms and core as you rise from the mat.
Chakrasana Variations to Consider
No matter your degree of ability, yoga position variations can help you grow and gain more confidence in your practice. Here are a few variations of the Upwards Bow Pose to consider:
1. Two-legged Inverted Staff Pose: Two-Legged Inverted Staff Pose or Dwi Pada Viparita Dandasana is a deep, heart-opening advanced-level backbend that requires a lot of patience and self-awareness. Whether you’re flexible or stiff, it’s beneficial to perform this pose for a deeper opening of the lower back and chest muscles.
2. Bridge Pose On Head: With the legs stretched, heels together, and feet apart, Bridge Pose On Head or Sirsa Setu Bandhasana is an advanced inverted yoga pose of Greevasana and is also known as half-wheel pose. This pose is part of the Ashtanga Primary Series and is also used in Iyengar Yoga.
3. Inverted Bow Pose Aerial Yoga Pose: Gravity helps the back leg relax and the spine curve naturally when using aerial silk or hammock. You’ll stop fighting gravity and instead rely on the hammock’s support to assist you as you extend. Inverted Dhanurasana Aerial can be utilized in flow yoga sequences to improve energy levels in the body.
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Level-Up Poses After Chakrasana for Advanced Yogis
Chakrasana (Wheel Stance) is a backbend technique and an advanced-level yoga pose. Before moving forwards with some deeper back bending postures, be sure to work thoroughly on the Wheel Pose practice first.
Next, after gaining confidence in the wheel pose and holding it without shake and discomfort, you can move forward in your practice with the following successor poses:
Level-Up Pose 1 - Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)
Level-Up Pose 2 - Dwi Pada Viparita Dandasana (Two-legged Inverted Staff Pose)
Level-Up Pose 3 - Dandayamana Dhanurasana (Standing Bow Pose)
Eka Pada Urdhva Dhanurasana
Image Credits: karineisen.com
Dwi Pada Viparita Dandasana
Dandayamana Dhanurasana
Similar Backbend Poses like Chakrasana
Take a look below, we have a list of some more backbend yoga poses for you to enhance your yoga practice further after Chakrasana:
Bitilasana (Cow Pose)
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)
Ustrasana (Camel Pose)
Frequently Asked Questions about Chakrasana (Wheel Pose)
What is the Chakrasana procedure?

Can beginners do Chakrasana poses?

What is Ardha Chakrasana?

Does Chakrasana reduce belly fat?

What is the benefit of Kati Chakrasana?

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This pose is mentioned in the 19th century <em>Sritattvanidhi </em>(Karnataka language book showing divine figures in South India)<em> </em>as Paryaksana or Couch Pose. </p><p><br></p><p><strong>Sanskrit Name:</strong> चक्रासन                            <strong>Pronunciation:</strong> <em>CHAAH-kraa-SUN-ah</em></p><p><br></p><p><strong>Pose Type:</strong> Backbend, Chest Opener      <strong>Also known as: </strong>Wheel Pose or Upwards Facing Bow</p><p><br></p><p><strong>Strengthens: </strong>Back, Diaphragm, Arms, Spine, Glutes, and Abdomen<strong>  </strong></p><p><br></p><p><strong>Stretches: </strong>Abdomen, Chest, Throat, Neck, and Entire Back</p><p><br></p><p><strong>Health Benefits of Chakrasana </strong></p><ul><li><div><p>Improves mental health.</p></div></li><li><div><p>Improves respiratory health.</p></div></li><li><div><p>Improves flexibility in the spine. </p></div></li><li><div><p>Enhances overall organ functions. </p></div></li><li><div><p>Stretches and strengthens the whole body.</p></div></li><li><div><p>Reduces low back pain and strengthens the back. </p></div></li><li><div><p>It can heal cervical spondylitis, spondylitis, digestive disorders, and mental conditions.</p></div></li></ul><p><br></p><p><strong>When to Avoid Performing Chakrasana?</strong><br></p><ul><li><div><p>Avoid if you have high blood pressure.</p></div></li><li><div><p>Avoid if you have serious heart problems.</p></div></li><li><div><p>Avoid if you are experiencing pressure around your eyes. </p></div></li><li><div><p>Avoid if you’ve had a recent back, neck, or spine injury/surgery.</p></div></li><li><div><p>Avoid if you lack physical flexibility or mental awareness to perform the Wheel Pose.</p></div></li></ul><p><br></p>"},"howtoDoTitle":"How to do Chakrasana (Wheel Pose)","howToDoBody":{"text":"The body is curled in this stance to resemble a wheel. 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This will help you hold the pose longer. \\n\n\\nPerformance Duration for Beginners:\\n Hold the wheel pose for 20-60 seconds. \\n\n\\nPerformance Duration for Advanced: \\nHold the wheel pose for 1 to 3 minutes. \\n\n\\nPart 3: Things to Keep in Mind\\nIt’s crucial to avoid these common mistakes to avoid injury and maintain proper technique during the upwards-bow pose practice: \\n\n\\nPractice with a teacher: \\nIt’s challenging to see yourself and know whether your body’s balance and alignment are correct. A yoga teacher will help guide you through, and help you avoid unnecessary injuries. \\n\n\\nNever overstretch:\\n Chakrasana is a backbend pose, and many people feel relaxed around the lower back after this stretch. However, it’s not advised to overstretch in this pose for long durations, because overstretching can force unnecessary strain on the joints and ligaments, causing unnecessary pain in the joints. \\nPart 4: Relaxing Poses After Chakrasana \\nThe spine is stretched to its fullest length in Chakrasana. So, here are some of the soothing relaxing positions that can be done immediately after wheel pose practice.\\n\n\\n1. Supta Baddha Konasana (Reclining Bound Angle Pose): \\nAfter releasing the wheel pose, place your feet into Namaste formation and keep both arms stretched on the sides. \\n\n\\nWork on breathing steadily while keeping your entire back near the floor, and relax the spine by feeling it stretch and contract with each breath. \\n\n\\nThis type of breathing and body awareness causes the spine to relax more quickly and gives the muscles around the spine the power they need for this pose.\\n\n\\n\\n\\nImage Credits: \\nyogaclicks.com\\n\\n\n\\n2. Ardha Halasana (Half Plow Pose): \\nThe blood flow to the thighs and calf is critical right after Chakrasana is released; so it’s good to practice half plow pose immediately after Wheel Pose. \\n\n\\nRaise both legs to 90 degrees with one deep exhalation and hold for a few breaths. Make sure your legs aren’t overextended any further than they need to be, and that your spine is comfortable while in this position. \\n\n\\n\\nImage Credits: \\n101yogastudio.com\\n\\n\n\\n3. Apanasana (Knees to Chest Pose): \\nWhile practicing any heart-opening stance like Wheel or Bow Pose, the natural impulse is to fold the body entirely forward. But moving back and forth between the two extremes might produce physical strain. Knees-to-chest is a suitable counterpose because it softly stretches and neutralizes the whole spine. \\n\n\\n\\n\\n","html":"<p>The body is curled in this stance to resemble a wheel. This pose falls within the advanced category of yoga poses, such as advanced back and chest opener yoga poses.&nbsp;</p><p><br></p><p>It’s crucial to flex during warm-up in order to activate the entire body, and stretch post-practice to relax the whole body. The following are ways to execute the wheel pose safely.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Chakrasana</strong></h3><p>A deep opening of the body through the below-listed warm-up asanas is a must to perform Chakrasana safely. Also, understanding the nature of the body and the stretch of Chakrasana practice is necessary for sequencing the preparation flow of yoga poses before Chakrasana.</p><p><br></p><p><strong>1. Surya Namaskar (Sun Salutation) -</strong> Surya Namaskar’s energy flow promotes a good opening of the entire body’s muscles. The 12-step flow, combined with adequate breathing, ensures that tightness throughout the body is quickly released.&nbsp;</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1928,height:1286/UlwzCTOKTjCma3U7VWpW\" alt=\"Surya Namaskar (Sun Salutation)\" title=\"Surya Namaskar (Sun Salutation)\" width=\"600\" height=\"350\"><p><br></p><p>If you’re doing yoga in the morning, opening up stiff nerves and limbs around the whole body is necessary. Perform this flow a total of 12 times while maintaining appropriate posture and breathing.&nbsp;</p><p><br></p><p><strong>2. Paryankasana (Couch Pose) -&nbsp;</strong>After Suryanamaskar, sit in Vajrasana (Thunderbolt Pose) for a few deep breaths and relax your breathing. When you’re ready, place both elbows on the floor behind you, dropping your back backward.&nbsp;</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:400/qhYCOwfxSPmC9YXqRCdf\" alt=\"Paryankasana (Couch Pose)\" title=\"Paryankasana (Couch Pose)\" width=\"600\" height=\"350\"><p><br></p><p>With a long inhale, lower your neck and shoulders to the floor, then exhale completely to rest the top of your head on the floor.&nbsp;</p><p><br></p><p>Place both elbows close to your head and raise your upper and middle back off the floor for a deeper lower backstretch. This stretch helps loosen tightness in the shoulders and mid-back, making it a good warm-up for Chakrasana.</p><p><br></p><p><strong>3. Setu Bandha Sarvangasana (Bridge Pose) -&nbsp;</strong>This pose also works the entire back. Stay supine and bring your feet close to your back, knees bent in this position. First, spread your arms out to the sides of your body, and as you lift the glutes, clasp both your palms below the mid-back.&nbsp;</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2809,height:1873/5HzwO5tSPeAVEPl1DAkw\" alt=\"Setu Bandha Sarvangasana (Bridge Pose)\" title=\"Setu Bandha Sarvangasana (Bridge Pose)\" width=\"600\" height=\"350\"><p><br></p><p>Be sure to raise your lower and upper back high up with a deep inhalation, keeping your thighs parallel to the floor. Hold the bridge pose for as long as you feel comfortable and strong.&nbsp;</p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Chakrasana</strong></h3><p>When you’re ready for the ultimate advanced backbend, try wheel pose by following the steps below:&nbsp;</p><p><br></p><p><strong>Step 1-&nbsp;</strong>Lie on your back with your knees bent, your feet flat on the mat, and your arms relaxed at your sides.&nbsp;</p><p><br></p><p><strong>Step 2-&nbsp;</strong>Bring your feet as close to your buttocks as possible, but make sure that both feet are slightly apart from each other and not touching.&nbsp;</p><p><br></p><p><strong>Step 3-&nbsp;</strong>Bend your elbows and place your hands under your shoulders, pointing your fingers in the direction of your feet. Make sure you have also aligned your wrists with your ears.&nbsp;</p><p><br></p><p><strong>Step 4-&nbsp;</strong>Press down through your hands and feet, lift your hips off the mat, and keep your head flat on the mat. (Reposition your hands with a wide stance if required.)</p><p><br></p><p><strong>Step 5-&nbsp;</strong>Press down through your legs and arms, lifting your head off the mat. Lift your chest up and back, straightening your arms and legs as much as possible, but try not to lock your joints.<strong>&nbsp;</strong></p><p><br></p><p><strong>Step 6-&nbsp;</strong>Align your feet with your palms. Keep your core tight and hold the position here with small but continuous breaths.&nbsp;</p><p><br></p><p><strong>Inhalation:&nbsp;</strong>Inhale deeply as you lift your butt, arms, and shoulder off the mat.&nbsp;</p><p><br></p><p><strong>Exhalation:&nbsp;</strong>When you up in the wheel pose, exhale slowly and breath in twice the inhale. This will help you hold the pose longer.&nbsp;</p><p><br></p><p><strong>Performance Duration for Beginners:</strong> Hold the wheel pose for 20-60 seconds.&nbsp;</p><p><br></p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the wheel pose for 1 to 3 minutes.&nbsp;</p><p><br></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>It’s crucial to avoid these common mistakes to avoid injury and maintain proper technique during the upwards-bow pose practice:&nbsp;</p><p><br></p><ul><li><div><p><strong>Practice with a teacher:&nbsp;</strong>It’s challenging to see yourself and know whether your body’s balance and alignment are correct. A yoga teacher will help guide you through, and help you avoid unnecessary injuries.&nbsp;</p></div></li></ul><p><br></p><ul><li><div><p><strong>Never overstretch:</strong> Chakrasana is a backbend pose, and many people feel relaxed around the lower back after this stretch. However, it’s not advised to overstretch in this pose for long durations, because overstretching can force unnecessary strain on the joints and ligaments, causing unnecessary pain in the joints.&nbsp;</p></div></li></ul><h3><strong>Part 4: Relaxing Poses After Chakrasana&nbsp;</strong></h3><p>The spine is stretched to its fullest length in Chakrasana. So, here are some of the soothing relaxing positions that can be done immediately after wheel pose practice.</p><p><br></p><p><strong>1. Supta Baddha Konasana (Reclining Bound Angle Pose):&nbsp;</strong>After releasing the wheel pose, place your feet into Namaste formation and keep both arms stretched on the sides.&nbsp;</p><p><br></p><p>Work on breathing steadily while keeping your entire back near the floor, and relax the spine by feeling it stretch and contract with each breath.&nbsp;</p><p><br></p><p>This type of breathing and body awareness causes the spine to relax more quickly and gives the muscles around the spine the power they need for this pose.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:705,height:388/Mv9dyLkwScujsQ61YpmZ\" alt=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" title=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://yogaclicks.com/blogs/yoga-practice/an-easy-guide-to-supta-baddha-konasana\" href=\"https://yogaclicks.com/blogs/yoga-practice/an-easy-guide-to-supta-baddha-konasana\"><u><em>yogaclicks.com</em></u></a></p><p><br></p><p><strong>2. Ardha Halasana (Half Plow Pose):&nbsp;</strong>The blood flow to the thighs and calf is critical right after Chakrasana is released; so it’s good to practice half plow pose immediately after Wheel Pose.&nbsp;</p><p><br></p><p>Raise both legs to 90 degrees with one deep exhalation and hold for a few breaths. Make sure your legs aren’t overextended any further than they need to be, and that your spine is comfortable while in this position.&nbsp;</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:640,height:360/wRevuxiLRLy5zqrfGP1b\" alt=\"Ardha Halasana (Half Plow Pose)\" title=\"Ardha Halasana (Half Plow Pose)\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://101yogastudio.com/all-detail-about-ardha-halasana-or-half-plow-pose/\" href=\"https://101yogastudio.com/all-detail-about-ardha-halasana-or-half-plow-pose/\"><u><em>101yogastudio.com</em></u></a></p><p><br></p><p><strong>3.&nbsp;Apanasana (Knees to Chest Pose):&nbsp;</strong>While practicing any heart-opening stance like Wheel or Bow Pose, the natural impulse is to fold the body entirely forward. But moving back and forth between the two extremes might produce physical strain. Knees-to-chest is a suitable counterpose because it softly stretches and neutralizes the whole spine.&nbsp;</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:255,height:170/rhRekMdXS5Oqv8lazddR\" alt=\"Apanasana (Knees to Chest Pose)\" title=\"Apanasana (Knees to Chest Pose)\" width=\"600\" height=\"350\"><p></p>"},"modificationsAndPropsBody":{"text":"Performing modifications can relieve some of the excess tension while also allowing you to build strength in the core. Try one of these modified wheel poses if you have tight shoulders or lower back pain.\\n\n\\nHere are a few tips on how to modify your wheel pose:\\n\n\\nThe wall assisting arms and shoulders. \\nStand close to the wall and inhale deeply, bend the upper body backwards as much as possible. After reaching your limit, keep the chest and arms close to the wall and hold the pose here.\\n\n\\nThis introductory upper-body stretch with wall assistance should help you gradually build confidence.\\n\n\\n\\n\\nImage Credits: \\ndoyou.com\\n\\n\n\\nUse a gym ball. \\nA gym ball can also be used to achieve an accurate posture. However, the gym ball must be placed on a hard surface rather than a slippery floor–to avoid the ball from moving.\\n\n\\n\\nImage Credits: \\nnew.yogapractice.com\\n\\n\n\\nStart with the half-wheel pose.\\n Before attempting Purna Chakrasana, begin with Ardha Chakrasana (Half Wheel Pose). \\n\n\\nHere, you can arch backward with your arms stretched overhead or placed on the low back, pushing your chest towards the sky and dropping your head backwards. \\n\n\\nStart with this practice and move on to Purna Chakrasana once you’ve gained trust in your spine’s movement.\\n\n\\n\\n\\n\n\\nAsk for help. \\nA yoga teacher can help you bring your arms behind your shoulders, and support your arms and core as you rise from the mat.\\n\n\\n\\n","html":"<p>Performing modifications can relieve some of the excess tension while also allowing you to build strength in the core. Try one of these modified wheel poses if you have tight shoulders or lower back pain.</p><p><br></p><p>Here are a few tips on how to modify your wheel pose:</p><p><br></p><ul><li><div><p><strong>The wall assisting arms and shoulders.&nbsp;</strong>Stand close to the wall and inhale deeply, bend the upper body backwards as much as possible. After reaching your limit, keep the chest and arms close to the wall and hold the pose here.</p></div></li></ul><p><br></p><p>This introductory upper-body stretch with wall assistance should help you gradually build confidence.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:300,height:225/paEFB65BTe6tT71xvWVD\" alt=\"Chakrasana Modifications and Props\" title=\"Chakrasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://www.doyou.com/5-challenging-variations-of-wheel-pose-16535/\" href=\"https://www.doyou.com/5-challenging-variations-of-wheel-pose-16535/\"><u><em>doyou.com</em></u></a></p><p><br></p><ul><li><div><p><strong>Use a gym ball.&nbsp;</strong>A gym ball can also be used to achieve an accurate posture. However, the gym ball must be placed on a hard surface rather than a slippery floor–to avoid the ball from moving.</p></div></li></ul><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:400,height:267/mdhO0BF1SyyfLBOIJqwZ\" alt=\"Chakrasana Modifications and Props\" title=\"Chakrasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://new.yogapractice.com/wp-content/uploads/2019/04/What-is-a-Yoga-Ball-800x534.jpg\" href=\"https://new.yogapractice.com/wp-content/uploads/2019/04/What-is-a-Yoga-Ball-800x534.jpg\"><u><em>new.yogapractice.com</em></u></a></p><p><br></p><ul><li><div><p><strong>Start with the half-wheel pose.</strong> Before attempting Purna Chakrasana, begin with Ardha Chakrasana (Half Wheel Pose).&nbsp;</p></div></li></ul><p><br></p><p>Here, you can arch backward with your arms stretched overhead or placed on the low back, pushing your chest towards the sky and dropping your head backwards.&nbsp;</p><p><br></p><p>Start with this practice and move on to Purna Chakrasana once you’ve gained trust in your spine’s movement.</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:350,height:233/cBfJNYzTj2WmBa6G8LJH\" alt=\"Chakrasana Modifications and Props\" title=\"Chakrasana Modifications and Props\" width=\"600\" height=\"350\"><p></p><p><br></p><ul><li><div><p><strong>Ask for help.&nbsp;</strong>A yoga teacher can help you bring your arms behind your shoulders, and support your arms and core as you rise from the mat.</p></div></li></ul><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:335,height:261/HvXUTLbbRdGKzj7nFBHy\" alt=\"Chakrasana Modifications and Props\" title=\"Chakrasana Modifications and Props\" width=\"600\" height=\"350\"><p></p>"},"modificationsAndPropsTitle":"Chakrasana Modifications and Props","variationsTitle":"Chakrasana Variations to Consider","variationsBody":{"text":"No matter your degree of ability, yoga position variations can help you grow and gain more confidence in your practice. Here are a few variations of the Upwards Bow Pose to consider:\\n\n\\n1. Two-legged Inverted Staff Pose:\\n Two-Legged Inverted Staff Pose or Dwi Pada Viparita Dandasana is a deep, heart-opening advanced-level backbend that requires a lot of patience and self-awareness. Whether you’re flexible or stiff, it’s beneficial to perform this pose for a deeper opening of the lower back and chest muscles. \\n\\n\\n\n\\n2. Bridge Pose On Head: \\nWith the legs stretched, heels together, and feet apart, Bridge Pose On Head or Sirsa Setu Bandhasana is an advanced inverted yoga pose of \\nGreevasana \\nand is also known as half-wheel pose. This pose is part of the Ashtanga Primary Series and is also used in Iyengar Yoga.\\n\n\\n\\n\\n\n\\n3. Inverted Bow Pose Aerial Yoga Pose: \\nGravity helps the back leg relax and the spine curve naturally when using aerial silk or hammock. You’ll stop fighting gravity and instead rely on the hammock’s support to assist you as you extend. Inverted Dhanurasana Aerial can be utilized in flow yoga sequences to improve energy levels in the body.\\n\n\\n\\n\\n","html":"<p>No matter your degree of ability, yoga position variations can help you grow and gain more confidence in your practice. Here are a few variations of the Upwards Bow Pose to consider:</p><p><br></p><p><strong>1. Two-legged Inverted Staff Pose:</strong> Two-Legged Inverted Staff Pose or Dwi Pada Viparita Dandasana is a deep, heart-opening advanced-level backbend that requires a lot of patience and self-awareness. Whether you’re flexible or stiff, it’s beneficial to perform this pose for a deeper opening of the lower back and chest muscles.&nbsp;</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:497,height:358/SHSqXimYR7q2Aw1WWBbO\" alt=\"Two-legged Inverted Staff Pose\" title=\"Two-legged Inverted Staff Pose\" width=\"600\" height=\"350\"><p><br></p><p><strong>2. Bridge Pose On Head:&nbsp;</strong>With the legs stretched, heels together, and feet apart, Bridge Pose On Head or Sirsa Setu Bandhasana is an advanced inverted yoga pose of&nbsp;<em>Greevasana&nbsp;</em>and is also known as half-wheel pose. This pose is part of the Ashtanga Primary Series and is also used in Iyengar Yoga.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:450,height:301/i9w35qUYT4eCnl87WPtP\" alt=\"Bridge Pose On Head\" title=\"Bridge Pose On Head\" width=\"600\" height=\"350\"><p><br></p><p><strong>3. Inverted Bow Pose Aerial Yoga Pose:&nbsp;</strong>Gravity helps the back leg relax and the spine curve naturally when using aerial silk or hammock. You’ll stop fighting gravity and instead rely on the hammock’s support to assist you as you extend. Inverted Dhanurasana Aerial can be utilized in flow yoga sequences to improve energy levels in the body.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:424/yGrVl1zJQdO9keiUnwQy\" alt=\"Inverted Bow Pose Aerial Yoga Pose\" title=\"Inverted Bow Pose Aerial Yoga Pose\" width=\"600\" height=\"350\"><p></p>"},"levelUpTitle":"Level-Up Poses After Chakrasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Chakrasana","similarBody":{"text":"Take a look below, we have a list of some more backbend yoga poses for you to enhance your yoga practice further after Chakrasana: \\n\n\\nBitilasana (Cow Pose)\\nBhujangasana (Cobra Pose)\\nSalabhasana (Locust Pose)\\nDhanurasana (Bow Pose)\\nUstrasana (Camel Pose)\\n","html":"<p>Take a look below, we have a list of some more backbend yoga poses for you to enhance your yoga practice further after Chakrasana:&nbsp;</p><p><br></p><ol><li><div><p>Bitilasana (Cow Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li><li><div><p>Salabhasana (Locust Pose)</p></div></li><li><div><p>Dhanurasana (Bow Pose)</p></div></li><li><div><p>Ustrasana (Camel Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Chakrasana","levelUpBody":{"text":"Chakrasana (Wheel Stance) is a backbend technique and an advanced-level yoga pose. Before moving forwards with some deeper back bending postures, be sure to work thoroughly on the Wheel Pose practice first. \\n\n\\nNext, after gaining confidence in the wheel pose and holding it without shake and discomfort, you can move forward in your practice with the following successor poses: \\n\n\\nLevel-Up Pose 1 - \\nEka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)\\nLevel-Up Pose 2 - \\nDwi Pada Viparita Dandasana (Two-legged Inverted Staff Pose)\\nLevel-Up Pose 3 - \\nDandayamana Dhanurasana (Standing Bow Pose)\\n\n\n\\n\\n\\nEka Pada Urdhva Dhanurasana\\n\n\\n\\n\\nImage Credits: \\nkarineisen.com\\n\\nDwi Pada Viparita Dandasana\\n\n\\n\\n\\nDandayamana Dhanurasana\\n","html":"<p>Chakrasana (Wheel Stance) is a backbend technique and an advanced-level yoga pose. Before moving forwards with some deeper back bending postures, be sure to work thoroughly on the Wheel Pose practice first.&nbsp;</p><p><br></p><p>Next, after gaining confidence in the wheel pose and holding it without shake and discomfort, you can move forward in your practice with the following successor poses:&nbsp;</p><p><br></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Dwi Pada Viparita Dandasana (Two-legged Inverted Staff Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Dandayamana Dhanurasana (Standing Bow Pose)</p><p><br><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1872,height:2809/Gdm1eTSoRnG49c6yXtoP\" alt=\"Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)\" title=\"Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Urdhva Dhanurasana</strong></em></p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:500,height:368/DFCQYWQ4WyMZUgj6F9wX\" alt=\"&nbsp;Dwi Pada Viparita Dandasana (Two-legged Inverted Staff Pose)\" title=\"&nbsp;Dwi Pada Viparita Dandasana (Two-legged Inverted Staff Pose)\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://www.karineisen.com/blog/pose-month-dwi-pada-viparita-dandasana\" href=\"https://www.karineisen.com/blog/pose-month-dwi-pada-viparita-dandasana\"><u><em>karineisen.com</em></u></a></p><p><em><strong>Dwi Pada Viparita Dandasana</strong></em></p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2880,height:1920/gLDrKZh0QaWPM4XHtVLm\" alt=\"Dandayamana Dhanurasana (Standing Bow Pose)\" title=\"Dandayamana Dhanurasana (Standing Bow Pose)\" width=\"600\" height=\"350\"><p><em><strong>Dandayamana Dhanurasana</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Chakrasana or Wheel Pose","breadcrumbName":"Chakrasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":310,"UUID":"f42d0bad-ce70-4157-8373-758f39275eee","TagID":228,"Question":"What is the Chakrasana procedure?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The Chakrasana or wheel pose, is a back-bending yoga posture. Chakra means wheel in Sanskrit. Here is the Chakrasana procedure:&nbsp;</span></p><p><br></p><ul><li>Inhale deeply and firmly press your palms against the floor.</li><li>Firmly press your shoulders and elbows against the floor.</li><li>Both feet should be firmly placed on the yoga mat.</li><li>Lift your hips high as you inhale.</li></ul>","Position":1,"CreatedDate":"2023-01-02 13:40:51","ModifiedDate":"2023-01-02 13:40:57","Tags":null},{"ID":311,"UUID":"e8ae665a-d423-4077-a3df-6f0bf14702f9","TagID":228,"Question":"Can beginners do Chakrasana poses?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">You can do Chakrasana right away if you’ve been practicing yoga for a while. However, if you are a beginner, do not start with Chakrasana as your first backbend.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">You can begin with Setu Bandhasana, also known as the bridge posture, or Camel Pose. These poses serve as entry postures for beginners who wish to execute Chakrasana.</span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-01-02 13:41:14","ModifiedDate":"2023-01-02 13:41:14","Tags":null},{"ID":312,"UUID":"ae7406e2-f4a5-4ebb-9496-ff5c69231666","TagID":228,"Question":"What is Ardha Chakrasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Ardha Chakrasana, also known as half wheel pose, is an intermediate asana that prepares the body and mind for more advanced backbends and heart-opening postures. The name comes from Sanskrit–Ardha means \"half\" and Chakra means \"wheel.\"</span></p>","Position":3,"CreatedDate":"2023-01-02 13:41:29","ModifiedDate":"2023-01-02 13:41:29","Tags":null},{"ID":313,"UUID":"a7f59e5a-c764-4437-89fe-4a867fabf26b","TagID":228,"Question":"Does Chakrasana reduce belly fat?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">According to a research published in the </span><em style=\"color: rgb(14, 16, 26);\">Journal of Physical Therapy Science</em><span style=\"color: rgb(14, 16, 26);\">, performing the wheel pose for three months is all it takes to enhance your metabolism. Apart from that, Chakrasana will tone, burn fat, and strengthen your abdomen, back, legs, arms, and shoulders.</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">But don’t forget that Chakrasana alone cannot reduce belly fat. Consider focusing on your eating habits and making sure you are also performing cardio yoga poses like, Surya Namaskar, regularly.&nbsp;</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-01-02 13:41:48","ModifiedDate":"2023-01-02 13:41:48","Tags":null},{"ID":314,"UUID":"25e84a43-a1bf-48ba-bdab-8371601fc4dc","TagID":228,"Question":"What is the benefit of Kati Chakrasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Kati Chakrasana is a basic standing pose with a twist in the spine.&nbsp;</span></p><p><span style=\"color: rgb(14, 16, 26);\">The name is derived from Sanskrit words such as Kati, \"waist,\" Chakra, \"wheel\" and Asana, which means \"posture.\"</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Kati Chakrasana offers the Vata site a good stretch, making it flexible and strong, allowing Vayu to circulate freely. Also, your spine's flexibility improves as this asana strengthens your waist, lower back, neck, shoulders, arms, and glutes.</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-01-02 13:42:11","ModifiedDate":"2023-01-02 13:42:11","Tags":null}],"yoga_details":{"ID":228,"UUID":"505a6b60-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Chakrasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Chakrasana","Description":"","Slug":"chakrasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1672665239/tags/ndaghmpxhmzoriaaomtx.jpg","Tagline":"Feel increased strength & flexibility in the spine with Chakrasana","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Chakrasana or Wheel Pose","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Mudras, or hand gestures, can be used to help heal specific issues, gain powerful insight, or direct the flow of energy throughout your chakras. These hand gestures vary depending on your intended use, and some are more simple than others. But overall, they are effortless to try and can help you gain so much more from your practice.\\nFirst, let’s understand what mudras are and how we can use them.\\n\\nMudras: An Ancient Technique for Modern Living\\nAs we mentioned above, mudras are symbolic hand gestures with specific purposes. Think of your hands and fingers as powerful conductors — certain pressure points emphasize targeted benefits that work in tandem with pranayama (breath work), meditation, and yoga postures. These sacred gestures have been around a long time, first incorporated by ancient yogis thousands of years ago. As far as we know, mudras first appeared in 15th century Sanskrit texts, but they may have been used long before that and kept secret. The actual origin of these gestures is still unknown.\\nThe possibilities for mudras are endless, and there are hundreds to choose from. For instance, in Bharatanatyam, there are 59 mudras and 32 of them are for just one hand. But if you are just getting started with these powerful gestures, you can easily get acquainted with the simplest ones and go from there. It’s best to approach each mudra with mindfulness and curiosity, taking care to notice how you feel and any changes within your body and/or energy field.\\nWhen you are practicing with mudras, keep in mind that each finger of your hand represents an element. Mudra hand sign will help you understand how each mudra works to direct energy within your being, and how you can utilize mudras for specific goals. Mudras can perform simple tasks, like improving your mood, clearing your mind, sharpening your focus, or deepening your practice. As mentioned above, they can also direct energy throughout your chakras, offer healing, longevity, and a multitude of other uses.\\nEach one of your fingers represent the following: \\nThumb - Fire\\nIndex finger - Air\\nMiddle finger - Space/Ether\\nRing finger - Earth\\nPinky finger - Water\\n\\nCan Beginners Use Yoga Mudras?\\nEven though ancient yogis may have kept mudras hidden from less accomplished practitioners, that is no longer the case in modern times. We now have access to a wealth of information about these sacred gestures, and anyone can use them. Even if you’re a beginner, you can start incorporating mudras into your practice to level up your energy, emotional health, and spirituality. \\nIf you’re not sure where to begin, you can approach mudras with a specific goal in mind, or simply an open, experimental attitude. Below, we’ve provided a road map to a selection of mudras that are easy to perform and impart meaningful benefits that are useful to anyone who is just starting out. Like many other yogic traditions, regular practice of these mudras is key to realizing long term gains.\\n\\nEasy Mudras You Can Try At Home\\nTry one or several of the mudras below to get started deepening your yogic journey. You can use any of these mudras in conjunction with your yoga, meditation or pranayama practice. If you’re not sure how to approach a mudra, simply sit in Easy or Lotus pose for 30-45 minutes while performing the task. Following are the list of mudras with pictures :\\n\\n1. Ashwini Yoga Mudra \\n\\nAshwini Mudra is a yogic technique that involves contracting and relaxing the anal sphincter muscles. This practice is considered to be an important aspect of Hatha Yoga, as it helps in controlling and regulating the energy flow within the body. \\nAshwini Mudra is believed to stimulate the Muladhara, or the root chakra, which is responsible for grounding and stability. The contracting and relaxing of the anal sphincter muscles during the practice of Ashwini Mudra is said to help release stored tension and increase blood flow to the area, promoting physical and mental well-being. Additionally, this mudra is believed to improve digestion, regulate elimination, and increase the overall strength of the pelvic floor muscles. As with any form of yoga, it is important to practice Ashwini Mudra under the guidance of a qualified instructor to ensure proper form and avoid injury.\\n\n2. Prithvi Mudra\\n\\nPrithvi Mudra aids the healing process by spiritually balancing the earth element within your body. Along with meditation and pranayama, you can use this mudra while performing some yoga postures — particularly those that require careful balance to help ground and support your body.\\n Touch your thumbs to the tips of your ring fingers on the same hand, with your remaining three fingers extended straight — connecting the earth element with fire.\\n\\n3. Anjali Mudra\\n\\nChances are you’ve been practicing this mudra all along without realizing it. Anjali Mudra is the prayer position students make with their hands at the beginning or end of a yoga session. It activates your third eye chakra, improves focus, self-awareness, and stability.\\nSimply press both palms together in a prayer position at the center of your chest, or directly in front of your heart. Your fingertips should be pointed toward the ceiling, taking care to press the entire surface of your palms completely together.\\n\n4. Dhyana Mudra\\n\\nIf this mudra looks familiar, you may have seen it on display with buddhist statues, or in a meditation class. The purpose of Dhyana Mudra is to act as a seal — promoting stillness, concentration, and balance.\\nWhile sitting in Easy or Lotus pose, rest your hands in the center of your lap with your right hand on top of your left, palms facing up. Touch your right and left thumbs together to create the “seal.” \\n\\n5. Gyan Mudra\\n\\nThis is another commonly used mudra that you may have already incorporated into your meditation practice. It’s the mudra you turn to in order to promote mental clarity and gain access to your higher wisdom.\\nTouch the tip of your index finger to the tip of your thumb, with your remaining three fingers extended straight. Rest each hand in this mudra on your knees while sitting in Easy or Lotus pose.\\n\\n6. Shuni Mudra\\n\\n\\nLike Gyan and Prithvi Mudra, this gesture also involves connecting your thumb (fire) with another element. By activating your space (or ether) element with fire, you can increase your level of positivity, patience, and self discipline. Use this mudra whenever you feel the need to empower your sense of duty and self-control.\\nPress the tip of your middle finger together with the tip of your thumb. You can use this mudra while meditating or performing a pranayama technique — like Nadi Shodhana (alternate nostril) breathing. You can also turn to this mudra anytime you need a little help with patience.\\n\\n7. Prana Mudra\\n\\nAre you looking to power up your chakras and awaken your kundalini energy? Prana Mudra is intended for that purpose, as the mudra for removing blockages in your chakras and energizing your vital life force.\\nTouch both your ring and pinky fingers with your thumb, uniting earth and water with fire. Keep your middle and index finger straight. Perform this mudra while sitting in a meditative posture, or while practicing specific kundalini postures.\\n\\n8. Apan Mudra\\n\\nIf you’ve attended a rock concert, you might have seen this mudra on display without realizing it. Little known to fellow concert goers, this hand position actually utilizes space and earth elements to improve digestion and release stress.\\nTo practice Apana Mudra, you can meet the tips of your middle and ring fingers with the tip of your thumb. Alternatively, you can hold the tips of your middle and ring fingers behind your thumb. For best cleansing results, perform this mudra while practicing Breath of Fire.\\n\n\\n9. Rudra Mudra\\n\\nIn this mudra, we are connecting air and earth elements with fire for greater concentration, increased energy, improving your blood circulation, and decreasing stress. Rudra Mudra can also help to balance your emotions and relieve dizziness or vertigo.\\nPress the tip of your index and ring fingers to the tip of your thumb, while keeping your remaining fingers extended. You may find it difficult to keep your middle and pinky fingers straight — just do the best you can.\\n\\n10. Kali Mudra\\n\\nKali Mudra, also known as the \"thumb mudra,\" is a hand gesture commonly used in yoga and meditation practices. This mudra is formed by touching the tip of the thumb to the tip of the little finger, while keeping the other fingers extended. The thumb represents the individual consciousness, while the little finger symbolizes the supreme consciousness. When the two are joined in Kali Mudra, it is believed to symbolize the union of the individual and universal consciousness. This mudra is said to bring balance and peace to the mind, helping practitioners to focus and deepen their meditation practice. Additionally, \\nKali Mudra is believed to enhance the flow of energy in the body, promoting physical and mental well-being. It is typically performed while sitting in a comfortable and upright position, with the back straight and the eyes closed. Kali Mudra is a simple yet powerful tool for enhancing one's spiritual practice and achieving a greater sense of inner peace and harmony.\\n\\n7 Types of Meditation Mudras for Chakras\\nMeditation Mudras are hand gestures used in various spiritual practices to help direct energy flow and focus the mind. Each mudra is associated with specific chakras, or energy centers, within the body and is believed to help activate and balance these centers. In this article, we will explore the various types of meditation mudras for the chakras and their significance.\\n\\n1. Root Chakra (Muladhara): \\nRoot chakra is associated with the feeling of safety, stability, and grounding. To activate the root chakra, the Vajra Mudra can be used. This mudra involves touching the thumb and index finger together, creating a circle.\\n\\n2. Sacral Chakra (Svadhisthana): \\nSacral chakra is associated with emotions, creativity, and sexuality. To activate the sacral chakra, the Varuna Mudra can be used. This mudra involves touching the thumb and the little finger together, while keeping the other fingers extended.\\n\\n3. Solar Plexus Chakra (Manipura): \\nSolar chakra is associated with personal power, self-esteem, and self-confidence. To activate the solar plexus chakra, the Ganesha Mudra can be used. This mudra involves touching the thumb and the middle finger together, while keeping the other fingers extended.\\n\\n4. Heart Chakra (Anahata): \\nHeart chakra is associated with love, compassion, and forgiveness. To activate the heart chakra, the Anjali Mudra can be used. This mudra involves bringing the palms together in front of the heart, as if in prayer.\\n\\n5. Throat Chakra (Vishuddha): \\nThroat chakra is associated with communication, self-expression, and creativity. To activate the throat chakra, the Shuni Mudra can be used. This mudra involves touching the thumb and the index finger together, while keeping the other fingers extended.\\n\\n6. Third Eye Chakra (Ajna): \\nThird Eye chakra is associated with intuition, imagination, and inner vision. To activate the third eye chakra, the Shambhavi Mudra can be used. This mudra involves looking at the space between the eyebrows, with the eyes slightly closed.\\n\\n7. Crown Chakra (Sahaswara): \\nCrown chakra is associated with spirituality, wisdom, and enlightenment. To activate the crown chakra, the Sahasrara Mudra can be used. This mudra involves touching the tips of the index and middle finger to the thumb, while keeping the other fingers extended.\\n\\nIn conclusion, meditation mudras are an important tool in helping to activate and balance the chakras, promoting physical and mental well-being. By using these hand gestures in meditation and spiritual practices, one can cultivate a greater sense of inner peace and harmony, and achieve a deeper connection with the divine","html":"<p>There is an easy way to get more out of your yoga and meditation practice, and this method is commonly overlooked. Mudras, or hand gestures, can be used to help heal specific issues, gain powerful insight, or direct the flow of energy throughout your chakras. These hand gestures vary depending on your intended use, and some are more simple than others. But overall, they are effortless to try and can help you gain so much more from your practice.</p><p>First, let’s understand what mudras are and how we can use them.</p><p></p><h1><strong>Mudras: An Ancient Technique for Modern Living</strong></h1><p>As we mentioned above, mudras are symbolic hand gestures with specific purposes. Think of your hands and fingers as powerful conductors — certain pressure points emphasize targeted benefits that work in tandem with pranayama (breath work), meditation, and yoga postures. These sacred gestures have been around a long time, first incorporated by ancient yogis thousands of years ago. As far as we know, mudras first appeared in 15th century Sanskrit texts, but they may have been used long before that and kept secret. The actual origin of these gestures is still unknown.</p><p>The possibilities for mudras are endless, and there are hundreds to choose from. For instance, in Bharatanatyam, there are 59 mudras and 32 of them are for just one hand. But if you are just getting started with these powerful gestures, you can easily get acquainted with the simplest ones and go from there. It’s best to approach each mudra with mindfulness and curiosity, taking care to notice how you feel and any changes within your body and/or energy field.</p><p>When you are practicing with mudras, keep in mind that each finger of your hand represents an element. Mudra hand sign will help you understand how each mudra works to direct energy within your being, and how you can utilize mudras for specific goals. Mudras can perform simple tasks, like improving your mood, clearing your mind, sharpening your focus, or deepening your practice. As mentioned above, they can also direct energy throughout your chakras, offer healing, longevity, and a multitude of other uses.</p><p>Each one of your fingers represent the following: </p><p>Thumb - Fire</p><p>Index finger - Air</p><p>Middle finger - Space/Ether</p><p>Ring finger - Earth</p><p>Pinky finger - Water</p><p></p><h1><strong>Can Beginners Use Yoga Mudras?</strong></h1><p>Even though ancient yogis may have kept mudras hidden from less accomplished practitioners, that is no longer the case in modern times. We now have access to a wealth of information about these sacred gestures, and anyone can use them. Even if you’re a beginner, you can start incorporating mudras into your practice to level up your energy, emotional health, and spirituality. </p><p>If you’re not sure where to begin, you can approach mudras with a specific goal in mind, or simply an open, experimental attitude. Below, we’ve provided a road map to a selection of mudras that are easy to perform and impart meaningful benefits that are useful to anyone who is just starting out. Like many other yogic traditions, regular practice of these mudras is key to realizing long term gains.</p><p></p><h1><strong>Easy Mudras You Can Try At Home</strong></h1><p>Try one or several of the mudras below to get started deepening your yogic journey. You can use any of these mudras in conjunction with your yoga, meditation or pranayama practice. If you’re not sure how to approach a mudra, simply sit in Easy or Lotus pose for 30-45 minutes while performing the task. Following are the list of mudras with pictures :</p><p></p><h2>1. Ashwini Yoga Mudra </h2><img src=\"https://media.graphassets.com/resize=width:5760,height:3840/m0EiJbrRQDebQpZv5Srd\" alt=\"Ashwini Yoga Mudra \" title=\"pexels-vlada-karpovich-4534592.jpg\" width=\"5760\" height=\"3840\" /><p>Ashwini Mudra is a yogic technique that involves contracting and relaxing the anal sphincter muscles. This practice is considered to be an important aspect of Hatha Yoga, as it helps in controlling and regulating the energy flow within the body. </p><p>Ashwini Mudra is believed to stimulate the Muladhara, or the root chakra, which is responsible for grounding and stability. The contracting and relaxing of the anal sphincter muscles during the practice of Ashwini Mudra is said to help release stored tension and increase blood flow to the area, promoting physical and mental well-being. Additionally, this mudra is believed to improve digestion, regulate elimination, and increase the overall strength of the pelvic floor muscles. As with any form of yoga, it is important to practice Ashwini Mudra under the guidance of a qualified instructor to ensure proper form and avoid injury.</p><h2><br>2. Prithvi Mudra</h2><img src=\"https://media.graphassets.com/resize=width:1220,height:804/gHuWqtMETUOGJdLntvkG\" alt=\"Prithvi Mudra\" title=\"Screenshot 2023-02-09 at 3.18.16 PM.png\" width=\"1220\" height=\"804\" /><p>Prithvi Mudra aids the healing process by spiritually balancing the earth element within your body. Along with meditation and pranayama, you can use this mudra while performing some yoga postures — particularly those that require careful balance to help ground and support your body.</p><p> Touch your thumbs to the tips of your ring fingers on the same hand, with your remaining three fingers extended straight — connecting the earth element with fire.</p><p></p><h2>3. Anjali Mudra</h2><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/6flPfECCR4GltWxbE4GP\" alt=\"Anjali Mudra\" title=\"Anjali Mudra.JPG\" width=\"6000\" height=\"4000\" /><p>Chances are you’ve been practicing this mudra all along without realizing it. Anjali Mudra is the prayer position students make with their hands at the beginning or end of a yoga session. It activates your third eye chakra, improves focus, self-awareness, and stability.</p><p>Simply press both palms together in a prayer position at the center of your chest, or directly in front of your heart. Your fingertips should be pointed toward the ceiling, taking care to press the entire surface of your palms completely together.</p><h2><br>4. Dhyana Mudra</h2><img src=\"https://media.graphassets.com/resize=width:1224,height:795/gESb6P4cT5WYCK6oRfRM\" alt=\"Dhyana Mudra\" title=\"Screenshot 2023-02-09 at 3.26.26 PM.png\" width=\"1224\" height=\"795\" /><p>If this mudra looks familiar, you may have seen it on display with buddhist statues, or in a meditation class. The purpose of Dhyana Mudra is to act as a seal — promoting stillness, concentration, and balance.</p><p>While sitting in Easy or Lotus pose, rest your hands in the center of your lap with your right hand on top of your left, palms facing up. Touch your right and left thumbs together to create the “seal.” </p><p></p><h2>5. Gyan Mudra</h2><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/xLtoxk25TPKUUquqfW95\" alt=\"Gyan Mudra\" title=\"Gyan Mudra.jpg\" width=\"7008\" height=\"4672\" /><p>This is another commonly used mudra that you may have already incorporated into your meditation practice. It’s the mudra you turn to in order to promote mental clarity and gain access to your higher wisdom.</p><p>Touch the tip of your index finger to the tip of your thumb, with your remaining three fingers extended straight. Rest each hand in this mudra on your knees while sitting in Easy or Lotus pose.</p><p></p><h2>6. Shuni Mudra</h2><img src=\"https://media.graphassets.com/resize=width:1082,height:508/uR44nAIkT2WlXLGgCPYP\" alt=\"Shuni Mudra\" title=\"Screenshot 2023-02-09 at 4.08.26 PM.png\" width=\"1082\" height=\"508\" /><p></p><p>Like Gyan and Prithvi Mudra, this gesture also involves connecting your thumb (fire) with another element. By activating your space (or ether) element with fire, you can increase your level of positivity, patience, and self discipline. Use this mudra whenever you feel the need to empower your sense of duty and self-control.</p><p>Press the tip of your middle finger together with the tip of your thumb. You can use this mudra while meditating or performing a pranayama technique — like Nadi Shodhana (alternate nostril) breathing. You can also turn to this mudra anytime you need a little help with patience.</p><p></p><h2>7. Prana Mudra</h2><img src=\"https://media.graphassets.com/resize=width:946,height:564/XoDoo5naTNyjUgHvBEHe\" alt=\"Prana Mudra\" title=\"Screenshot 2023-02-09 at 4.11.35 PM.png\" width=\"946\" height=\"564\" /><p>Are you looking to power up your chakras and awaken your kundalini energy? Prana Mudra is intended for that purpose, as the mudra for removing blockages in your chakras and energizing your vital life force.</p><p>Touch both your ring and pinky fingers with your thumb, uniting earth and water with fire. Keep your middle and index finger straight. Perform this mudra while sitting in a meditative posture, or while practicing specific kundalini postures.</p><p></p><h2>8. Apan Mudra</h2><img src=\"https://media.graphassets.com/resize=width:954,height:606/FdjuTQmHTCSdKLO7evJC\" alt=\"Apana Mudra\" title=\"Screenshot 2023-02-09 at 4.16.23 PM.png\" width=\"954\" height=\"606\" /><p>If you’ve attended a rock concert, you might have seen this mudra on display without realizing it. Little known to fellow concert goers, this hand position actually utilizes space and earth elements to improve digestion and release stress.</p><p>To practice Apana Mudra, you can meet the tips of your middle and ring fingers with the tip of your thumb. Alternatively, you can hold the tips of your middle and ring fingers behind your thumb. For best cleansing results, perform this mudra while practicing Breath of Fire.</p><p><br></p><h2>9. Rudra Mudra</h2><img src=\"https://media.graphassets.com/resize=width:942,height:608/KwpqOIDhQGabUEgO9BPv\" alt=\"Rudra Mudra\" title=\"Screenshot 2023-02-09 at 4.19.26 PM.png\" width=\"942\" height=\"608\" /><p>In this mudra, we are connecting air and earth elements with fire for greater concentration, increased energy, improving your blood circulation, and decreasing stress. Rudra Mudra can also help to balance your emotions and relieve dizziness or vertigo.</p><p>Press the tip of your index and ring fingers to the tip of your thumb, while keeping your remaining fingers extended. You may find it difficult to keep your middle and pinky fingers straight — just do the best you can.</p><p></p><h2>10. Kali Mudra</h2><img src=\"https://media.graphassets.com/resize=width:1522,height:1044/1PIQ8zWDQWm2auoajK3N\" alt=\"Kali Mudra\" title=\"Screenshot 2023-02-09 at 4.20.28 PM.png\" width=\"1522\" height=\"1044\" /><p>Kali Mudra, also known as the &quot;thumb mudra,&quot; is a hand gesture commonly used in yoga and meditation practices. This mudra is formed by touching the tip of the thumb to the tip of the little finger, while keeping the other fingers extended. The thumb represents the individual consciousness, while the little finger symbolizes the supreme consciousness. When the two are joined in Kali Mudra, it is believed to symbolize the union of the individual and universal consciousness. This mudra is said to bring balance and peace to the mind, helping practitioners to focus and deepen their meditation practice. Additionally, </p><p>Kali Mudra is believed to enhance the flow of energy in the body, promoting physical and mental well-being. It is typically performed while sitting in a comfortable and upright position, with the back straight and the eyes closed. Kali Mudra is a simple yet powerful tool for enhancing one&#39;s spiritual practice and achieving a greater sense of inner peace and harmony.</p><p></p><h2>7 Types of Meditation Mudras for Chakras</h2><p>Meditation Mudras are hand gestures used in various spiritual practices to help direct energy flow and focus the mind. Each mudra is associated with specific chakras, or energy centers, within the body and is believed to help activate and balance these centers. In this article, we will explore the various types of meditation mudras for the chakras and their significance.</p><p></p><h3>1. Root Chakra (Muladhara): </h3><p>Root chakra is associated with the feeling of safety, stability, and grounding. To activate the root chakra, the Vajra Mudra can be used. This mudra involves touching the thumb and index finger together, creating a circle.</p><p></p><h3>2. Sacral Chakra (Svadhisthana): </h3><p>Sacral chakra is associated with emotions, creativity, and sexuality. To activate the sacral chakra, the Varuna Mudra can be used. This mudra involves touching the thumb and the little finger together, while keeping the other fingers extended.</p><p></p><h3>3. Solar Plexus Chakra (Manipura): </h3><p>Solar chakra is associated with personal power, self-esteem, and self-confidence. To activate the solar plexus chakra, the Ganesha Mudra can be used. This mudra involves touching the thumb and the middle finger together, while keeping the other fingers extended.</p><p></p><h3>4. Heart Chakra (Anahata): </h3><p>Heart chakra is associated with love, compassion, and forgiveness. To activate the heart chakra, the Anjali Mudra can be used. This mudra involves bringing the palms together in front of the heart, as if in prayer.</p><p></p><h3>5. Throat Chakra (Vishuddha): </h3><p>Throat chakra is associated with communication, self-expression, and creativity. To activate the throat chakra, the Shuni Mudra can be used. This mudra involves touching the thumb and the index finger together, while keeping the other fingers extended.</p><p></p><h3>6. Third Eye Chakra (Ajna): </h3><p>Third Eye chakra is associated with intuition, imagination, and inner vision. To activate the third eye chakra, the Shambhavi Mudra can be used. This mudra involves looking at the space between the eyebrows, with the eyes slightly closed.</p><p></p><h3>7. Crown Chakra (Sahaswara): </h3><p>Crown chakra is associated with spirituality, wisdom, and enlightenment. To activate the crown chakra, the Sahasrara Mudra can be used. This mudra involves touching the tips of the index and middle finger to the thumb, while keeping the other fingers extended.</p><p></p><p>In conclusion, meditation mudras are an important tool in helping to activate and balance the chakras, promoting physical and mental well-being. By using these hand gestures in meditation and spiritual practices, one can cultivate a greater sense of inner peace and harmony, and achieve a deeper connection with the divine</p>"},"category":["yoga"]}]}],"workshop":[],"slug_name":"chakrasana","asana_navigation":[{"link":"#main-title","section":"Chakrasana (Wheel Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Chakrasana (Wheel Pose)"},{"link":"#how-to-practice","section":"Chakrasana (Wheel Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Chakrasana (Wheel Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Chakrasana (Wheel Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is the Chakrasana procedure?\n","acceptedAnswer":{"@type":"Answer","text":"The Chakrasana or wheel pose, is a back-bending yoga posture. Chakra means wheel in Sanskrit. Here is the Chakrasana procedure:&nbsp;Inhale deeply and firmly press your palms against the floor.Firmly press your shoulders and elbows against the floor.Both feet should be firmly placed on the yoga mat.Lift your hips high as you inhale."}},{"@type":"Question","name":"Can beginners do Chakrasana poses?\n","acceptedAnswer":{"@type":"Answer","text":"You can do Chakrasana right away if you’ve been practicing yoga for a while. However, if you are a beginner, do not start with Chakrasana as your first backbend.&nbsp;You can begin with Setu Bandhasana, also known as the bridge posture, or Camel Pose. These poses serve as entry postures for beginners who wish to execute Chakrasana."}},{"@type":"Question","name":"What is Ardha Chakrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Ardha Chakrasana, also known as half wheel pose, is an intermediate asana that prepares the body and mind for more advanced backbends and heart-opening postures. The name comes from Sanskrit–Ardha means \"half\" and Chakra means \"wheel.\""}},{"@type":"Question","name":"Does Chakrasana reduce belly fat?\n","acceptedAnswer":{"@type":"Answer","text":"According to a research published in the Journal of Physical Therapy Science, performing the wheel pose for three months is all it takes to enhance your metabolism. Apart from that, Chakrasana will tone, burn fat, and strengthen your abdomen, back, legs, arms, and shoulders.But don’t forget that Chakrasana alone cannot reduce belly fat. Consider focusing on your eating habits and making sure you are also performing cardio yoga poses like, Surya Namaskar, regularly.&nbsp;"}},{"@type":"Question","name":"What is the benefit of Kati Chakrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Kati Chakrasana is a basic standing pose with a twist in the spine.&nbsp;The name is derived from Sanskrit words such as Kati, \"waist,\" Chakra, \"wheel\" and Asana, which means \"posture.\"Kati Chakrasana offers the Vata site a good stretch, making it flexible and strong, allowing Vayu to circulate freely. Also, your spine's flexibility improves as this asana strengthens your waist, lower back, neck, shoulders, arms, and glutes."}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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Chakrasana (Wheel Pose)

What is Chakrasana (Wheel Pose)

How to do Chakrasana (Wheel Pose)

Part 1 - Preparatory Poses for Chakrasana

Part 2: Step-by-Step Instructions to Perform Chakrasana

Part 3: Things to Keep in Mind

Part 4: Relaxing Poses After Chakrasana

What is the Chakrasana procedure?

Can beginners do Chakrasana poses?

What is Ardha Chakrasana?

Does Chakrasana reduce belly fat?

What is the benefit of Kati Chakrasana?

Level Up Your Yoga Practice With Mudras (Meditation Mudras for Chakras Explained)

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